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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

not getting results at 16/24 reps range, what gives?

®owen

New member
I have to switch to pyramide the weight to be able to get some results, I was on a program for 4 months months doing 16/24 reps and I got very poor results, now that I'm following pyramide work out 16-12-10-8 I'm doing a lot better.
My legs are getting bigger so my arms as well, I believe I will stick to pyramide since is giving me better results, thanks for opinions.
 
The key is to train to failure on all your working sets. You really want to incorporate all the rep ranges to hit all muscle fibres.
 
Your muscle fibres are comprised of three different types of muscle fibres.

There are 3 types of muscle fibers in all skeletal muscle cells –
• Red / Slow (Type I fibres, 'slow twitch fibres')
• Red / Fast (Type IIa fibres, 'fast oxidative fibres')
• White / Fast (Type IIb fibres, 'fast glycolytic fibres')

To efficiently train all 3 muscle fibres and to maximize growth, you want to train with a variety of rep ranges. Do at least one exercise in the 3-5 rep range, in the 8-12 rep range and 20-30 rep range
 
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